Caldef AI

Calorie Calculator

Estimate your daily calories, maintenance calories, and macro targets for weight loss, maintenance, or muscle gain.

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kg
cm

How Many Calories Should You Eat Per Day?

Your daily calorie needs depend on your body size, age, sex, activity level, and goal. This calculator estimates your maintenance calories first, then adjusts them up or down depending on whether you want to lose weight, maintain weight, or gain muscle.

Treat the result as a starting point. If your weight is not changing after two to three weeks, adjust your target by 100 to 200 calories.

BMR vs TDEE

BMR is your Basal Metabolic Rate: the calories your body burns at rest. TDEE is Total Daily Energy Expenditure: your estimated daily calorie burn after exercise and daily movement are included.

For weight loss, eat below your TDEE. For maintenance, eat around your TDEE. For muscle gain, eat slightly above your TDEE while strength training.

How This Calorie Calculator Works

Caldef AI uses the Mifflin-St Jeor equation, a common evidence-based formula for estimating BMR.

For Men:

BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5

For Women:

BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) - 161

Want a weight-loss target instead?

Use the calorie deficit calculator if you want a focused weight-loss target with expected weekly loss and deficit details.

Open Calorie Deficit Calculator